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WOD

13
Nov

Saturday – November 14th

Hurry in and get some of this fitness!

Partner MetCon:
“30 seconds for 30 minutes”
30 minute AMRAP, working 1 at a time for 30 second turns:
300 air squat
200 kettlebell swing 53/35#
100 burpee over kettlebell
200 Abmat situp
300 single under

12
Nov

Friday – November 13th

Put that barbell overhead!

MetCon:
“Fight Gone Bad”
3 rounds for reps:
1 min wallball shot 20/14# to 10/9’
1 min sumo deadlift high pull 75/55#
1 min box hop 20″
1 min push press 75/55#
1 min calorie row
1 min rest

11
Nov

Thursday – November 12th

Synchronized Schultzes, what a beautiful things!

Weightlifting:
20 minutes to build to a 1RM strict press

MetCon:
For time:
10 minute AMRAP:
20 single arm overhead lunge (perform 10R and 10L)
20 GHD situp
20 double dumbbell power clean 50/35#

10
Nov

Wednesday – November 11th

Time for another machine massacre!

2 rounds for total calorie count:
Row, Ski or Bike
5 minutes
1 minute rest
3 minutes
2 minute rest
1 minute
3 minutes rest

9
Nov

Tuesday – November 10th

10 rounds! It’s gonna get a little nasty.

MetCon:
10 rounds each for time on a 3 minute clock:
200m run
10 pullup
15 thruster 45/35#
*You need to be finishing each round in less than 2 minutes time thus achieving 1 minute rest. Pull reps from the pullups and thrusters at a rate of 1 and 2 respectively.

8
Nov

Monday – November 9th

Stop! Burpee time!

Weightlifting:
20 minutes to build to a 1RM power clean

MetCon:
For time: *7 minute cap
2-4-6-8-10-8-6-4-2
Front squat 135/95#
Lateral burpee over bar

7
Nov

Sunday – November 8th

Building strong elbow extension!

Weightlifting:
6 superset rounds on a 3 minute clock:
3 bench press
9 hand release push up

MetCon:
12 minute AMRAP:
200m run
10 overhead squat 115/80#